Category Archives: Weight

Front Squats then 3 x five minute AMRAPs

By | | , , , ,
1 Comment

5 rounds

  • 5 x Front Squat

Then AMRAP in 5 minutes

  • 5 x Dumbbell Thrusters @ 16kg per hand
  • 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

  • 5 x Dumbbell Snatch Left @ 21kg
  • 5 x Dumbbell Snatch Right @ 21kg
  • 5 x Dumbbell Step Up (used my normal bench)

Rest 1 minute then AMRAP in 5 minutes

  • 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  • 5 x Single Arm Dumbbell Squat Clean Right @16kg
  • 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.

Bench Press then Dealifts, Pushups, V-Ups and Run

By | | , , ,
1 Comment

Every 60-90 seconds for 10 rounds

  • 1 x Bench Press @ 165lbs (or bodyweight)
  • 2 x Bench Press
  • 3 x Bench Press
  • 4 x Bench Press
  • 5 x Bench Press
  • 4 x Bench Press
  • 3 x Bench Press
  • 2 x Bench Press
  • 1 x Bench Press
  • 5 x Bench Press

Then 3 rounds for time

  • 10 x Deadlifts @ 185lbs
  • 15 x V-Ups
  • 20 x Hand Release Pushups
  • Run 200m

Results:  I rested the full 90 seconds for the Bench Press but that might be too slow.  Either rest only 60 seconds or increase the weight if it seems too easy.  For the Metcon 11:13.

TRX Split Squats then Glute Bridges and KBS

By | | , , ,
Comments Off on TRX Split Squats then Glute Bridges and KBS

EMOM for 10 minutes

  • Station 1 – 10 x TRX Split Squat Left Leg
  • Station 2 – 10 x TRX Split Squat Right Leg

Then EMOM for 10 minutes

  • Station 1 – 5 x Glute Bridge @ 65lbs
  • Station 2 – 20 x Kettlebell Swings

Results:  TRX Split Squats are something I saw on Instagram so decided it would be interesting to try.  Started the first two rounds with no weight then added 10kg per hand for the rest.   The Glute Bridge / KBS combo was good. Once done took a good 15 minutes to stretch my hips and butt at the end… Pidgeon Stretch, Buddah Stretch, Couch Stretch, etc.

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

By | | , , ,
1 Comment

Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.

Deadlifts then Row, Goblet Squats and Pullups

By | | , , , ,
1 Comment

Every 2 minutes for 12 minutes

3 x Deadlifts

Then 3 rounds for time of

  • Row 10 calories (  20 on a Concept II 🙂  )
  • 40 x Goblet Squats @ 24kg
  • 20 x Pullups

Results:  For the Deadlifts 185-205-215-225-240-265lbs. For the Metcon could only manage 2 rounds after my 2 week vacation and finished in 14:30. Should have scaled down the weight on the squats…